6 Arm Day Exercises to Help You Put on Muscle Mass

There’s no denying just how pitvitol arm day is. If you ask me, it’s the best day of the week.

There’s no better feeling, in my opinion, than walking into the gym and knowing you are about to absolutely crush biceps and triceps. Even though that may be the case, I’ve found that it’s easy to get bored with the workouts that one can do for arms, no matter how much we enjoy working them out.

The Importance of Keeping Your Workouts Fresh

It’s just a fact that if you have a boring workout, you won’t do as well. And that means you’ll be much slower to improve and gain muscle. Nobody wants to wait even longer to reach their fitness goals.

So what I’ve done is incorporate these six workouts into every arm day, as well as a few others, to help keep my workouts fresh, and you should do the same.

1. Preacher Curls

Now, I used to do preacher curls in the middle of my workout, but now I start with them so I come into the workout fresh, which helps me maximize the weight I put up.

These are pretty self explanatory, as you would sit at the preacher curl station, put up whatever amount of weight you can do, and go for ten to twelve reps each for about four sets. I would usually go about five pounds or so lighter than I know I could, just so I don’t completely burn out my biceps for the rest of the workout.

2. Skullcrushers

Ahh, my favorite tricep workout. I always make this the first part of my tricep workout for the same reason I start with preacher curls, so I can maximize the weight I put up for these. I recommend doing skullcrushers with a spotter standing there with you, because if there isn’t somebody there to help you, well, the name speaks for itself.

For the skullcrushers, it’s basically the same thing as the preachers curls, except I would go for twelve to fifteen reps and really try to get a tough start to the tricep workout. I find that it’s harder to workout triceps, so I try and go a little harder on my tricep workout.

3. Hammer Curls

Back to biceps. The basic hammer curls are next. Nothing is all too exciting about this one, but sometimes it doesn’t have to be flashy to be effective.

The hammer curl is where I really try and max myself out, so I would do less reps and more weight for these. Usually, I’d go for six to eight reps and three sets.

4. Tricep Kickbacks

Disclaimer: I hate these. Tricep kickbacks are a great workout, I know people who do them all the time, but I just never like doing them. You grab a bench, place the opposite knee of whichever arm you are planning on working on, and bring your arm back until it’s straight.

The key is to not move your elbow when doing so, as that won’t get the full effect of the workout. I usually do ten reps on each arm for four sets.

5. Bench Dips

This is something I do in the middle of the workout when I’m starting to feel fatigued. Bench dips are something I used to always do in between sets of hammer curls, but I would always give less than 100% on them.

Now that I focus an entire part of the workout on them, it pays dividends in my effort. Five sets of twelve is usually what gets the job done for me with these.

6. 300’s

I always end my arms day with the granddaddy of them all, the 300s. This is a workout that’ll take all the rest of the energy that you have left, as you should feel completely exhausted by the time you finish up the third set. This workout can be tricky, as it starts out at a very low weight.

The workout is twenty five close grip curls, twenty five pull up curls, twenty five wide grip curls, and twenty five wide grip pull up curls. By the way, that’s one set. Three sets of those outs you at three hundred reps, hence the name.

Your arms should be completely spent at the end of 300s, and a pat on the back is well deserved. These may not be fun in the moment, but the payout is huge.

These are the six workouts I do every arm day, with a few things added in between. Throwing these in, especially 300s, will help you see the progress you want.